Author Archives: boomerangfit

Michael Jordan

What Are Michael Jordan’s Secrets for Success?

If you haven’t watched “The Last Dance” on ESPN or Netflix, you should. I am not particularly a basketball fan but this show was great and it was very motivating.

Another thing that I continue to learn by reading about and watching shows about top performing athletes like Kobe and Michael are how hard they work. They typically work harder than most others and have a very powerful competitive drive. Are they talented physically? Yes but that isn’t all of it.

So what are Michael Jordan’s secrets for all of his success? According to him and others in the show, I would break it down into three things:

  1. Competition – when the game or the moment counts, create a competitive drive that motivates you. This could be a competitor trash talking you, or a competitor winning an award that you believe that you should have won or even a slight or something else that you just make up in your head but you need to have something that drives you to that extra level. Michael Jordan for example was driven to excellence against the Utah Jazz in one series because Karl Malone had won the League MVP award instead of Michael who had won it multiple times before.
  2. No Negative Thoughts – Your mind is a temple and you need to keep it clean. Don’t let your lizard mind that is trying to keep you out of trouble and discomfort, lead you astray. Just focus on winning and what you need to succeed. There are many ways to do this that I discuss in another post HERE and look for “Taming The Lizard”.
  3. Be in the Moment – Above all, in order to be great, you need to be in the moment at all times, expressing your talent and preparation to the best of your ability without thinking negative thoughts (see #2) or without thinking about what you are going to have for dinner or what about the next game in the series etc. Just stay in the moment and play. There are great ways to build this muscle as well with Meditation probably being the most obvious.
  4. Hard Work – And, of course, work harder than everyone else, yes literally everyone else. All of the greats in sports that I read about always seem to be the last off the field, the court or the course. They always seem to be in early and out late no matter how much “talent” they seem to have.

So there you have it. If you do these things you may not be as great as Michael Jordan but perhaps more importantly you will be as great as you were meant to be! And don’t forget to watch the show.

If you would like to get more information, education and join our community here at BoomerangFit to help you reach your best self, please CLICK HERE and give us your email address. We won’t sell this info to anyone and will just send you info we think will help you improve your fitness. 2020 is going to be your year.

Is It Time to Get Back Off the Bus?

In high school at Stillwater (MN) I ran cross country in addition to running track and skiing cross country. Fall of my senior year, I was selected as captain on the varsity cross country team. Things started out slow and our team was just not competing at the level we knew what we should.

Get Off the Bus

So one day after doing particularly poorly in a meet at the Battle Creek Regional Park across the highway from 3M headquarters, I decided to get off the bus about 5 miles from the high school and run the rest of the way. Partly I just didn’t feel worthy of sitting on the bus, partly I didn’t want to be around anyone right then and maybe subconsciously I was looking to shake things up. Either way, I got off the bus and ran the rest of the way home. The next time I did it a few people got off and ran with me and by later in the season most of the team was running with me as well.

This turned out to be a great team building exercise and in retrospect was partly responsible for creating some very strong friendships that are still active today some 40 years later. It also may be a great model for what I and many other Baby Boomers need to do right now.

Going After My Best Self

With news every day about how older people and people with chronic diseases and challenges such as obesity, metabolic syndrome, high blood pressure, high blood sugar, diabetes, heart disease etc. are more likely to suffer more or die from COVID-19, it has inspired me to get back to focusing on health, fitness and nutrition. I knew that all of these challenges were bad but I just kept putting off addressing my fitness again and again.

While I don’t suffer from all of these things, I am well on my way so how do I start. 1) stop eating crap, defined as heavily processed foods roughly defined as foods with added sugar and process grain. This actually leaves a lot to still be enjoyed from butter and coconut oil and avocados, to any organic, locally-sourced meat to fish and olive oil. It also leaves out a lot as well but all of it is pretty much poison. Forget about whether you want to be Paleo or Vegan, Vegetarian or Keto. Just eat less crap. More on this later. And, 2) Exercise or movement. Start exercising and define this as pretty much any movement more than you were doing before. This could be walking, walking every day, jogging, lifting weights. It really doesn’t matter just start doing more tomorrow than you were doing today.

If you would like to get more information about our community here at BoomerangFit, please CLICK HERE and give us your email address. We won’t sell this info to anyone and will just send you info we think will help you improve your fitness. 2020 is going to be your year.

Coronavirus Deaths

Three Things That Could Save Your Life

In this challenging time of the coronavirus pandemic and the daily updates on positive tests and fatalities, one thing is very obvious: baby boomers who are by definition nearing 60 or older are significantly more likely to die than younger people (see chart). One of the main reasons for this seems to be the prevalence of pre-existing conditions in this older age group. “In the first big analysis of more than 44,000 cases from China, deaths were at least five times more common among confirmed cases with diabetes, high blood pressure or heart or breathing problems” stated the BBC in a recent article.

So, what’s a baby boomer to do? Accept fate and try to stay as far away as possible from the virus, other people and society. Certainly if you are in a high risk group you should be doing just this. Additionally however, there are other things that we Boomers can do to reduce the impact or likelihood of these mostly chronic diseases that are aiding and abetting this deadly virus.

Chronic Diseases and Nutrition

Many people increasingly believe that chronic diseases such as diabetes, high blood pressure, some heart and lung diseases, some cancers and the broader umbrella of metabolic syndrome that also includes insulin resistance and general obesity are in large part caused by our diet, lack of movement and increasingly toxic environment. Therefore if you believe this, then one way to improve your likelihood of survival in this new world of pandemics is to improve your health.

The two easiest ways to do this is: 1) Stop Eating Crap – remove as much processed food and added sugar from your diet as you can and replace it with healthy natural foods. Don’t try to cut calories or restrict the amount of food yet just eat less crap. Then later you can start to worry about how much you eat and other details like do I want to eat meat or not. There are many arguments over these more nuanced nutrition programs but for now just reduce the crap that you eat. 2) Start Moving More – no matter how much you move now just move a bit more. Go from the coach to a walk around the block. Go from sitting all day to standing some part of the day or getting up very hour to stretch and move. If you walk already, try transitioning to some easy running. Just move more.

Taming the Lizard

3) Tame the Lizard – the base of your brain or what some people call the lizard brain is focused on keeping you alive so when it perceives stress whether it be an approaching lion or approaching deadline, it kicks into gear and among other things can trigger cravings for sweets. Sweet foods are high in sugar and sugar is easily burned if you need to climb a tree to get away from the lion and easily stored if we are about to go into a famine. This increase in easy calories however is not needed to sit down and stop procrastinating on that deadline and is not need later either so it just becomes fat, increases insulin and starts a cascade of bad stuff that leads to the above chronic diseases. Our Lizard Brain also doesn’t like movement as it wants to conserve energy for when its needed to escape predators and hunt but we don’t do that much anymore but when you think about going to the gym or going for a run, it still kicks in with that little voice urging you to stay on the couch.

So how do we tame this lizard that in name of saving us from threats is really starting to kill us? You need to break the connection between the stress and the sweets. i.e. the boss’s email creating a craving for that chocolate bar. There are several tools that you can use to do this but fundamentally it comes down to interrupting the message from one to the other within the lizard brain so the more rational part of your brain can kick in.

Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom,” Victor Frankly in Man’s Search for Meaning. 

So how do we train ourselves to do this. There are probably many ways but here are two tools that I have found helpful: 1) 5,4,3,2,1 – Whenever you feel a craving or start walking towards the fridge, simply countdown from 5 to give yourself the space for your higher brain to kick in and take over. This is the crux of Mel Robbin’s Five Second Rule. Mel has a great book and a lot of online information that go into more detail. 2) WIRM – Witness, Interrupt, Redirect, Maintain. This is simple tool that I found at The Unbeatable Mind with Mark Divine, a retired Navy SEAL. When you feel a craving or notice something starting to brew inside your lizard brain, just witness it or notice it. Then use a quick mantra to interrupt it like NO or STOP or whatever and then quickly redirect this with another automated response such as instead of sugar I will just walk around the block and finally maintain it or reinforce it with another mantra like Everyday In Every Way I am Getting Better Stronger and Leaner or use Mark’s Looking Good, Feeling Good, On the Way to Hollywood. Make up your own sayings and give it a try or just use Mel’s countdown to see how it works.

BoomerangFit is a community of primarily baby boomers who believe that they can still be do whatever it is they want to do such as climb a mountain, run a marathon or just run around the back yard with their kids or grandkids. Age is just a number and aging doesn’t have to mean less mobility or fitness or saying goodbye to your goals.

If you would like to get more information about our community here at BoomerangFit, please CLICK HERE and give us your email address. We won’t sell this info to anyone and will just send you info we think will help you improve your fitness. 2020 is going to be your year.

How to Get Into the Best Shape of Your Life

2020 is it. This is the year you are going to get into the best shape of your life and we are going to do it together.

Let’s start by talking about the word shape. What shape do aspire to be? A cone, a pear, an apple or a banana? The phrase is ridiculous. None of us aspire to be a shape. I think what we really want to be is fit. But fit for what? You may want to be fit to keep up with your grandchildren or fit enough to walk your daughter down the aisle or fit enough to finally run a marathon or to win a contest. It doesn’t matter what you choose, just go from a place of current fitness to a place of improved fitness using the measurement(s) you choose.

Measurements – so what are the measurements that you should choose? Most people would say they want to lose “weight” but this can be very difficult to measure. Muscle is more dense than fat so it takes up less space. If you are gaining muscle while losing fat, your weight could remain the same or increase but you could be getting healthier by reducing fat. Many people gain muscle quickly with any weight-bearing exercise so they will seem to “gain” weight even though they are eating better and exercising. A better measurement of improvement and a better goal for you might be how your clothes fit, what is the measurement of your waist or even how do you feel? If you really want to get technical, you could measure your body fat percentage using one of many tools that have varying accuracy. Why not just start with a journal and just note how you feel, how things fit and your energy levels.

Journal – Start a journal and keep track of these measurements so you can hold yourself accountable and see your progress. This progress also will not be a straight line to so just accept that and move on.

BoomerangFitEveryone is different. The biggest thing that just about most in the fitness game seems to ignore is that everyone is different. Everyone has different genes or genetics. Everyone has different epigenetics as well this means that certain genes may be turned on or turned off based on where you live, how you live and what you eat. Everyone lives in a different part of the world and has different problems, stresses, allergies, sensitivities and habits. So to think that any fitness or nutrition guru can create a program to work for anyone other than themselves or a single person is pretty ridiculous. They simply provide a program that has worked for them or other people “like” you before. Working with a trainer or nutritionist can be very helpful but realize that its your responsibility to customize the programs for yourself. Just try different things and do more of what works and less of what doesn’t.

Food – don’t count calories just count crap. Try to get on a #crapfreediet. This means reducing the amount of processed food that you eat every day. If it has a label on the side then it has most likely been processed to some extent. On the other hand vegetables, fruit and yes organic grass-fed beef are all on the other side of the processed spectrum. So eat more and more unprocessed and less and less processed. Simple as that. Once you have completely reduced your intake of processed food or at least to the extent possible then you might want to consider further customizations based on what works for you.

Organic vs Non-Organic – At the end of the day if you can consume food that hasn’t been processed and that hasn’t been sprayed with or fed with chemicals and pesticides, you are better off. But if you are living on McDonalds and/or have no affordable access to organic food than just start eating less McDonalds and more vegetables. If they aren’t organic just wash them a lot. But at least its a start.

Vegan vs Keto – For most people, it just doesn’t matter. Focus on dramatically reducing the processed food in your diet and you will get healthier and probably lose a lot of fat. However, if you have already reduced the processed food then look at refining things further in whatever way works for you. But first focus on reducing the processed food. Then try out eating like a vegan or a vegetarian, paleo or Keto. They can all work for the right person and they will all not work for everyone. When you do this, however, be careful not to increase the processed food. Potato Chips in a bag could still be considered vegan or vegetarian. So again get rid of the processed food first.

Cooking – take a cooking class or marry a chef like I did. It is a lot easier to eat healthy and remove processed food if you know how to cook at least a few key meals.

Exercise – much like nutrition what you do for exercise depends a lot on your goals, what your current capabilities are such as mobility and flexibility and what resources that you have. Like removing processed food, almost anyone will benefit from moving more. This could include a daily walk, a standing desk, a run at lunch time or joining a CrossFit gym. It doesn’t matter, just move more than you are moving now and start where you are without try to cheat the system and jump ahead. This will just lead to injury or burnout.

Community – In most cases, getting other people to walk with you, workout with you, train for a marathon with you will help you stay committed and hold you accountable. There are lots of way to do this. CrossFit and OrangeTheory for example have built great communities just be sure to join a community that will work with you to increase your mobility and fitness while also teaching you the correct way to do whatever it is your doing, or you will get injured and will need to stop exercising for some period of time. There are also virtual communities to help you stay motivated, hold you accountable and bring you great new information like Peloton. This community we are building here at BoomerangFit is another example.

BoomerangFit is a community of primarily baby boomers who believe that they can still be do whatever it is they want to do such as climb a mountain, run a marathon or just run around the back yard with their kids or grandkids. Age is just a number and aging doesn’t have to mean less mobility or fitness or saying goodbye to your goals.

If you would like to get more information about our community here at BoomerangFit, please CLICK HERE and give us your email address. We won’t sell this info to anyone and will just send you info we think will help you improve your fitness. 2020 is going to be your year.

Can You Recover from This Bar?

While wasting a perfectly good Sunday browsing through Amazon, I was served up an advertisement for a tasty and potentially healthy sounding Gatorade Whey Protein Recover Bar – Chocolate Chip flavor. Since I had just gotten back this past Friday from attempting to climb Mt Rainier, I was desperately in need of some recovery. Also, as regular readers here will know, recovery is one of the most important aspects of an older athletes regimen.

Before I pushed the magic Amazon “Buy with One Click”, however, I thought I would do a little due diligence.

As you can see from the photo, one of these “Recover” Bars has 41 grams of carbohydrates and 29 grams of sugar. It also has 360 calories. Is the bar itself what we need to “recover” from after the Insulin spike?  This really seems like a lot of sugar for a single bar whether I am recovering from something or not. However, to avoid the politics of low carb diets vs vegetarians and Paleo vs vegans and also considering that I am not a doctor or nutritionist, I went to the World Health Organization (WHO) for guidance.

Lo and behold, apparently the WHO in March of 2014 dropped its sugar intake recommendation from 10% of your daily calorie intake to 5%. Or, for an adult of a normal body mass index (BMI) that works out to about 6 teaspoons or 25 grams of sugar.

So, assuming that my trusty elementary school math hasn’t deserted me, the 29 grams of sugar in the Gatorade Recover Bar is about 4 grams of sugar more than an adult with normal BMI should be consuming in an entire day. Huh? Perhaps this isn’t such a good choice after all. 

Furthermore, if you look at the label even more closely you will see that the 41 grams of total carbohydrates are supposedly about 14% of your daily values.  And below it says that Percent Daily Values are based on a 2,000 calorie diet and that your daily values may be different depending on your calorie needs. Interesting, so the 14% is for some fictitious person and not for you so beware of what the percentages are for you. But also realize that at 2000 calories in order for 41 grams of carbohydrates to be only 14% of your Daily Values, you need to be getting more than 60% of your calories from carbohydrates or about 293 grams and 1172 calories per day. This seems a bit high to start for your daily intake of carbohydrates.  Also if I am only eating 2000 calories per day, I just used up 20% of my whole day with the 360 calories in this one bar.

What’s the lesson? Buyer beware. Just because it says something like “organic” or “healthy” or “natural” or “recover” on the label doesn’t mean it is good for you so make sure to read the fine print. Better yet try to eat as little processed food as possible or just try to avoid eating something with an ingredient label at all. For the record, a banana has about 100 calories and only 14 grams of sugar so maybe try that next time you are looking to recover.

If would you like to join our group or just want to get our newsletter and see what crazy things we are up to, how we eat, how we work out and how we drive ourselves to be better even at our age, then click HERE to register for the mailing list.

If you would like to donate money to help Team BoomerangFit try to rid the earth of the scourge that is Alzheimer’s Disease, then click HERE to donate.

 

Can Exercise Cure Alzheimer’s Disease?

“A study by a Massachusetts General Hospital (MGH) research team finds that neurogenesis — inducing the production of new neurons — in the brain structure in which memories are encoded can improve cognitive function in a mouse model of Alzheimer’s disease. Their investigation shows that cognition can be blocked by the hostile inflammatory environment in the brains of patients with Alzheimer’s disease and that physical exercise can “clean up” that environment, allowing new nerve cells to survive and thrive and improving cognition in the Alzheimer’s mice,” according to a recent article in the Harvard Gazette.

According to Dr Rudi Tanzi, the senior author on this study that was partly financed by the Cure Alzheimers Fund as well as the director of the Genetics and Aging Research Unit at Mass General Hospital, “In our study we showed that exercise is one of the best ways to turn on neurogenesis” or the creation of new brain cells. In the future, researchers will try to figure out how and why this happens and will try to replicate it using some drug or device. Meanwhile, we all just go out and exercise.

If would you like to join our group or just want to get our newsletter and see what crazy things we are up to, how we eat, how we work out and how we drive ourselves to be better even at our age, then click HERE to register for the mailing list.

If you would like to donate money to help rid the earth of the scourge that is Alzheimer’s Disease, then click HERE to donate to the Cure Alzheimers Fund as part of Team BoomerangFit’s fundraising efforts.

Its Official – We’re Climbing Mt Rainier for the CureAlzheimer’s Fund

Mt. Rainier is 14,411 feet above sea level. The summit is topped by two volcanic craters and it is the most glaciated peak in the lower 48 states. Basically it is giant popsicle that could explode at any moment. Sounds like we should climb it to raise money for the CureAzheimer’s Fund. If you would like to donate to this great cause or learn more about the fund and the challenge, click HERE.

Three members of Team BoomerangFit will be doing just that on September 25th, 2018. The team use challenges like this climb, our 2016 climb of Mt Baker, our Spartan Obstacle Racing Trifecta and many smaller challenges and races along the way to keep us motivated to stay fit even as we enter our 50s and 60s.

If you are not happy with your weight or your fitness, there is no reason that you can’t get back to the fitness you dream of or have enjoyed in the past even at our age. The keys to success are 1) Commitment – you need to commit to improvement and you need to have a reason WHY? What is your why? To see your children grow up, achieve your potential, give back to a charity. What is your why?  2) Discipline – Discipline is really just being a disciple to something greater than yourself. And, this just comes right back to your why. What drives your discipline? 3) Accountability – Once you make a commitment and start implementing your discipline, you need someone or something to hold you accountable. It could be an app or a friend or your neighbor. Somehow you need to see and review your short term and long term goals regularly. 4) Community – find other people to go along for the ride, share the ups and downs and support you when you need it. Here at Boomerangfit we are committed to helping ourselves and others achieve their potential, working together, playing together, holding each other accountable and having a whole lot of fun.

If would you like to join our group or just want to get our newsletter and see what crazy things we are up to, how we eat, how we work out and how we drive ourselves to be better even at our age, then click HERE to register for the mailing list.

If you would like to donate money to help rid the earth of the scourge that is Alzheimer’s Disease, then click HERE to donate.

Blood Pressure and Dementia

Given just how scary dementia and Alzheimer’s is for people, it is not a surprise that there are many different things that people are doing to help reduce their odds of getting it or improve   their quality of life once diagnosed. 

One area of interest that makes perfect sense to me is blood pressure. When your blood pressure is high (here is a link to the new updated guidelines) Hint: the definition lowered the numbers considered high), you are putting your circulation system under undo stress and are putting yourself at risk of many things including stroke and one form of dementia is specifically tied to stroke.

Worried About Dementia? You Might Want to Check Your Blood Pressure is an article on NPR.org recently that goes into more detail in this area. 

So what can you do? Obviously have your blood pressure checked regularly. However instead of just checking it every year until it gets too high and then taking a prescription drug, why not get ahead of the game by exercising and losing weight. Exercise is a great way to reduce blood pressure and has many other benefits as well.

If would you like to join our group or just want to get our newsletter and see what crazy things we are up to, how we eat, how we work out and how we drive ourselves to be better even at our age, then click HERE to register for the mailing list.

If you would like to donate money to help rid the earth of the scourge that is Alzheimer’s Disease, then click HERE to donate.

Whole Fat Dairy Turns Out To Be Good For You

More and more holes are being drilled into the dam that is the low-fat fallacy. And, sugar is more and more becoming the real culprit when it comes to obesity and disease.

This week yet another study pointed toward fat as what is good for us and not what is bad.

According to a recent story in Science Daily, “Enjoying full-fat milk, yogurt, cheese and butter is unlikely to send people to an early grave, according to new research by The University of Texas Health Science Center at Houston (UTHealth).

The study, published today in the American Journal of Clinical Nutrition, found no significant link between dairy fats and cause of death or, more specifically, heart disease and stroke — two of the country’s biggest killers often associated with a diet high in saturated fat. In fact, certain types of dairy fat may help guard against having a severe stroke, the researchers reported.

“Our findings not only support, but also significantly strengthen, the growing body of evidence which suggests that dairy fat, contrary to popular belief, does not increase risk of heart disease or overall mortality in older adults. In addition to not contributing to death, the results suggest that one fatty acid present in dairy may lower risk of death from cardiovascular disease, particularly from stroke,” said Marcia Otto, Ph.D., the study’s first and corresponding author and assistant professor in the Department of Epidemiology, Human Genetics and Environmental Sciences at UTHealth School of Public Health.

Dariush Mozaffarian, M.D., of the Friedman School of Nutrition Science and Policy at Tufts University, was senior author of the study, funded by the National Institutes of Health.”

Put down that sugar-laden skim milk and get back to the fat to get and stay healthy.

For more information on how BoomerangFit can help improve your health and wellness, click HERE to register for the mailing list.

Also Team BoomerangFit is dedicated to raising money for the CureAlzhiemer’s Fund as part of our mission to return to fitness. If you would like to donate money to help rid the earth of the scourge that is Alzheimer’s Disease, then click HERE to donate.

Should You Be Lifting Weights After 50

Bucket Carry at the 2015 Arizona Spartan Sprint.

Should you be lifting weights after 50?

A recent article in BarBend not only says yes but also recommends the more demanding subset of Olympic Lifting.

For those that don’ know, Olympic lifting is made up of the lifts that are a part of the Olympic Games and include lifts like the Snatch and Clean and Jerk.  This lifts can be fairly sophisticated but with the right coach can lead to enormous gains in strength, mobility and balance.

So why take up weight lifting of any kind after 50?

  1. Muscle mass – Muscle mass naturally declines as you age. However this can be offset to some extent by continuing to lift heavy things. Use it or lose it as they say. You don’t have to Olympic lift to get this however, as you can do other things like just lift rocks or other heavy items in the yard. You could also Powerlift which includes the Bench Press, Deadlift and Squat. The key is that you do something correctly and safely and build up naturally over time.
  2. Functional Fitness – In order to deal with every day life, you need to be prepared to move quickly or in a way that is not natural. Think slipping on the ice or picking up your grand kids. You need to continue to be able to move in your normal range of motion and you need to have balance. All of these things can be accomplished through proper weight training of some sort.
  3. Fun – for the right people in the right environment, weight lifting can be fun. It is also pretty easy to see progress and can be done with other people.

Whatever your situation, you could probably benefit from lifting some weights. So reach out to a coach or trainer if you haven’t done it before and give it a try.

If you would like to receive regular information, news, ideas, motivation, etc to help you reach your goals in 2018, CLICK HERE to sign up for our newsletter and mailing list.